Legumes like chickpeas, lentils and beans also provide zinc. Add foods like hummus, edamame, and black beans to your meals for extra zinc and other health benefits.Of these foods, 1 cup of lentils, which offers 2.52 mg per cup, is an excellent source, while good sources include the same serving sizes of cooked edamame (2.13 mg), black beans (1.93 mg), and canned chickpeas (1.66 mg).For relatively few calories, legumes are a great low-fat, high-protein food packed with vitamins, minerals, and lots of dietary fiber.
Versatile Nuts and Seeds Make It Easy to Up Your Zinc Intake
Next time you prepare a salad, toss in a bit of pumpkin seeds or pine nuts for extra crunch. They’ll provide 2.17 mg (an excellent source) and 1.8 mg (a good source). Or pick up some nuts from your grocery store. Try sprinkling cashews, pecans, or peanuts (technically a legume) on top of low-fat or fat-free yogurt or oatmeal. For example, 1 oz of dry-roasted cashews is a good source of zinc, with 1.6 mg. Haven’t tried chia seeds yet? These little guys are a good source, too — 1 oz provides 1.3 mg of the mineral.
Whole Grains Deliver Fiber and Key Vitamins and Minerals Like ZincWhole grains offer a myriad of health benefits. Packed with fiber, vitamins, minerals, and — you guessed it — zinc, 1 cup raw oats is an excellent source, with 2.95 mg of zinc, while the same amount of cooked brown rice is a good source, with 1.38 mg. Also, if you like using whole wheat bread, know that two slices have 1.12 mg of the mineral. Another whole grain that is a good source of zinc is cooked quinoa, which provides 1.85 mg per cup.
Fortified Breakfast Cereals Can Provide a Quarter of Your Zinc Needs — But Watch for Sugar
Many breakfast cereals are fortified with a number of vitamins and minerals, including zinc. In general, 1 cup provides 2.8 mg, an excellent source. Check the nutrition label to see exactly how much you’ll be getting from your favourite brand. While analysing the nutrition label, take a look at added sugar, too. The vast majority of cereals are too sweet to be considered healthy, packing roughly 2 teaspoons of sugar per serving.
Milk and Dairy Foods Help You Meet Your Calcium and Zinc Goals
In addition to being rich sources of calcium, milk and yogurt are delicious and nutritious sources of zinc. 1 cup of non fat or low fat milk contains 1.1 mg and 1.05 mg, respectively, offering some of the mineral. Meanwhile, 1 cup of nonfat yogurt or low fat plain yogurt is an excellent source with 2.38 mg and 2.2 mg. Add fat-free or low-fat milk to oatmeal, and smoothies, and try yogurt topped with granola and fresh fruit.Again, don’t worry if you’re dairy-free. As you can see from this list, there are plenty of ways to source zinc and steer clear of animal products.
Try Decadent Dark Chocolate for a Zinc-Filled DessertWhat a sweet surprise! Yet another exciting fact about dark chocolate is that it’s a source of zinc. And the darker, the better: Generally, 60 -90 percent cacao varieties offer some — nearly 0.75 mg — per ounce, while 70 - 85 percent cacao varieties contain slightly more, 0.9 mg.That’s not all though: Dark chocolate may have some vascular benefits, including lowering blood pressure and improving blood flow, due to its flavanol content. While dark chocolate may be your favourite source of zinc, remember that it’s not the only one: To keep calories and sugar in check, stick to no more than 1 oz.
Purchase a healthy meal plan on our website now